How to Sleep Better During Pregnancy

19 February 2026

Pregnancy is beautiful, exciting, nerve-wracking — and, let's face it — exhausting. Between the constant urge to pee, the aching back, and the baby gymnastics happening at 2 a.m., sleep can feel like a long-lost dream. If you’re tossing and turning at night, you’re not alone. Insomnia during pregnancy is as common as weird food cravings.

But here’s the good news — you’re not doomed to sleepless nights for nine months. With a few lifestyle adjustments, the right sleep habits, and some comfy pillows (seriously, pillows are lifesavers), you can catch some much-needed Zzz’s. Let’s break it down and talk about how to sleep better during pregnancy and wake up feeling a little more like yourself.

Why Is Sleep So Challenging During Pregnancy?

If you’re wondering why your sleep has taken a nosedive since those two pink lines showed up, there are actually several reasons. Your body is going through massive changes — all to make a cozy home for your baby. Here’s what’s going on behind the scenes:

- Hormonal Changes: Progesterone levels spike during pregnancy, and while it helps support the pregnancy, it also makes you feel drowsy during the day and restless at night.
- Frequent Urination: As your uterus grows, it pushes on your bladder, making nighttime trips to the bathroom a regular event.
- Heartburn and Indigestion: These buddies show up uninvited, thanks to slowed digestion and increased pressure in your abdomen.
- Aches and Pains: Back pain, cramps, and general discomfort can make it hard to get comfortable.
- Anxiety and Racing Thoughts: Planning for the baby, worrying about labor, and juggling daily life can make it hard to “shut your brain off.”

Sound familiar? Let’s dive into how you can manage these issues and sleep better.

First Trimester Sleep: What to Expect

During the first trimester, you might find yourself falling asleep mid-conversation or napping like you’re training for a sleep marathon. That’s normal. Your body is adjusting to a massive increase in hormones and blood volume.

So, sleep might not be awful just yet — but that doesn’t mean it’s consistent. Many women feel more tired but also deal with vivid dreams, nausea, and increased nighttime trips to the bathroom. Here’s how to make it through:

Tips for First Trimester Sleep:

- Nap Smart: Keep naps short (20–30 minutes) so you don’t mess with nighttime sleep.
- Stay Hydrated (Early in the Day): Drink plenty of water, but start tapering off in the evening.
- Small Meals: Eat small, frequent meals to keep nausea at bay and prevent indigestion.
- Go to Bed Early: Follow your body’s cues. If you’re tired at 8 p.m., honor that.

Second Trimester Sleep: The “Golden” Trimester

Many pregnant women find the second trimester the easiest when it comes to sleep. You’ve likely adjusted to some of the hormonal changes, and the intense fatigue has (hopefully) eased up a bit.

However, this is also a great time to start building solid sleep habits before discomfort sets in during the third trimester.

Tips for Second Trimester Sleep:

- Start Side-Sleeping: Get in the habit of sleeping on your left side. This improves blood flow to the placenta and reduces pressure on your organs.
- Pillow Power: Invest in a pregnancy pillow or use extra pillows to support your belly, back, and knees.
- Move Your Body: Gentle exercise like walking or prenatal yoga can improve sleep and reduce stress.
- Stay Consistent: Try to go to bed and wake up at the same time each day — yes, even on weekends.

Third Trimester Sleep: When It Gets Tricky

The third trimester is tough. You’re heavier, less mobile, and more uncomfortable. You might be dealing with leg cramps, baby kicks, heartburn, snoring, and a bladder that thinks it’s funny to wake you up hourly.

But all is not lost. Managing your nighttime routine and physical health can still help you sleep better — even if it’s in chunks.

Tips for Third Trimester Sleep:

- Snack Wisely: Avoid spicy foods, caffeine, and sugary treats before bed. Instead, opt for a protein-rich snack like Greek yogurt or a banana with almond butter.
- Elevate Your Upper Body: Use pillows to prop yourself up slightly if heartburn is an issue.
- Warm Baths: A 15-minute soak before bed helps your muscles relax and signals to your brain that it’s bedtime.
- Stretch Your Legs: Stretching your calves before bed can reduce nighttime leg cramps.

Dealing with Pregnancy Insomnia

Insomnia during pregnancy is — unfortunately — quite normal. But that doesn't make it any less frustrating. You lie there staring at the ceiling, daydreaming about sleep.

What Can You Do?

- Limit Screen Time: Blue light from phones and tablets can mess with your melatonin production. Try ditching screens an hour before bed.
- Create a Wind-Down Routine: Read a book, listen to calming music, or do some breathing exercises to help your body and mind relax.
- Journaling: If your brain won’t shut up, write down your worries or to-do list. Getting it out on paper can be surprisingly helpful.
- Use Aromatherapy: Lavender essential oil, when used safely, may help reduce anxiety and promote relaxation.

Can You Take Sleep Aids During Pregnancy?

This is a big question for a lot of moms-to-be. The short answer? Always talk to your doctor first.

Over-the-counter sleep aids aren’t always safe for pregnancy. Some natural supplements like melatonin, chamomile, or magnesium are generally considered low risk, but again — check with your healthcare provider before trying anything.

If your insomnia is linked to anxiety or depression, your doctor might suggest therapy, lifestyle changes, or treatment tailored specifically to your situation.

Creating the Perfect Sleep Environment

Let’s be honest — your environment matters. You can’t sleep well in a room that feels like a sauna or sounds like a circus. It’s time to turn your bedroom into a sleep haven.

Sleep Environment Checklist:

- Room Temperature: Keep it cool. 65–70°F is usually ideal.
- Blackout Curtains: Block out light to help your body get in the mood for sleep.
- White Noise Machine: Drown out noise (neighbors, traffic, or even your snoring partner).
- Quality Mattress and Support: A supportive mattress and good pillow can make all the difference, especially when you're carrying extra weight.

When to Talk to Your Doctor

A few sleepless nights? Totally normal. But if your sleep troubles are affecting your mood, energy levels, or daily functioning, it’s time to loop in your doctor. You might be dealing with gestational anxiety, restless leg syndrome, or even undiagnosed sleep apnea.

Don’t tough it out — your well-being matters, and your doctor can help you find safe solutions.

Additional Sleeping Positions That Help

While sleeping on your back becomes uncomfortable and even risky as your pregnancy progresses (it can compress major blood vessels), here are some safer and more comfortable alternatives:

- Left-Side Sleeping: It improves circulation and gives your baby the best blood supply.
- Pillow Between the Knees: Keeps your spine aligned and reduces lower back pain.
- Under-the-Belly Support: A small pillow or wedge can relieve abdominal pressure.
- Elevated Legs: Helps reduce swelling and improve blood flow.

Final Thoughts: Embrace the Nap Life

Look, pregnancy sleep isn’t perfect. Some nights will be rough — that’s just how it goes. But the goal isn't perfection, it's progress. Even small adjustments can make things way more bearable.

When you're feeling drained, don’t fight it. Rest during the day if you can. You’re growing a human, remember? That’s hard work!

Whether it’s investing in a cozy body pillow, doing light yoga stretches, or sipping on warm milk before bed, a consistent bedtime routine tailored to your body’s needs can make a world of difference.

So go ahead, fluff those pillows, dim the lights, and give yourself permission to sleep — or at least rest — like the queen you are.